Diabetic Kitchen Diary

Some nights I want bold flavor, plenty of vegetables, and something warm and satisfying—without a lot of fuss. This coconut shrimp curry is inspired by South Indian flavors, with mustard seeds, okra, green beans, and a silky coconut milk base. It comes together quickly and makes great leftovers.

Substitutions

Vegetables:
This recipe is flexible. Cauliflower florets, zucchini, eggplant, or even shredded cabbage work well in place of or alongside the okra and green beans. If you’re using something firmer like carrots or broccoli, give them a head start in the pan or par-cook them like the green beans.

Protein:
Shrimp cooks quickly and pairs beautifully with the coconut and spices, but tofu, leftover turkey, or a can of salmon all work well too. Just add them at the right moment—precooked proteins can go in when the vegetables are nearly done so they don’t overcook.

Coconut & Mustard Seed Shrimp with Green Beans & Okra

A South Indian–inspired coconut curry with shrimp, green beans, and okra—rich in flavor, packed with vegetables, and ideal for leftovers. Designed for glucose and cholesterol control.

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Prep Time 15 minutes mins

Cook Time 20 minutes mins

Total Time 35 minutes mins

Course Lunch, Main Course

Cuisine South Indian Inspired

Servings 4 Servings

Calories 500 kcal

Ingredients

  

• 1 lb shrimp peeled and deveined (fresh or thawed from frozen)
• 2 cups green beans trimmed and cut into 2-inch pieces
• 2 cups frozen okra
• 1 small red onion thinly sliced
• 1 tbsp olive oil
• 1 tsp mustard seeds
• 2-3 cloves garlic minced
• 1 tsp grated or minced fresh ginger optional
• 1/2 tsp red pepper flakes or chili powder optional
• 1 13.5–14 oz can light coconut milk
• 1/2 cup water or vegetable stock optional, for thinner sauce
• Salt and black pepper to taste
• 1/2 tsp turmeric optional
• 1 tsp ground coriander optional
• Pinch garam masala or curry powder optional

Instructions

 

Pre-cook the green beans

• Bring a pot of lightly salted water to a boil. Add green beans and boil for 3–4 minutes until just shy of tender. Drain and set aside.

Sauté aromatics

• In a wide skillet or sauté pan, heat olive oil over medium heat. Add mustard seeds and let them pop for 30 seconds. Stir in the red onion and cook 2–3 minutes until softened. Add garlic (and ginger, if using) plus red pepper flakes. Cook 1 more minute.

Build the sauce

• Add turmeric, coriander, and optional garam masala to the pan and stir briefly to toast. Pour in the coconut milk and optional water or stock. Season with salt and pepper. Bring to a gentle simmer.

Add vegetables

• Stir in the par-cooked green beans and frozen okra. Cover and simmer for 5 minutes, or until okra is tender.

Add shrimp

• Nestle shrimp into the sauce and vegetables. Simmer uncovered for 3–5 minutes, just until shrimp are pink and opaque. Avoid overcooking.

Taste and finish

• Adjust seasoning as needed. If the sauce is too thick, thin with a splash of water or stock. If too thin, simmer uncovered to reduce slightly.

Serve

• Serve hot, on its own or over cauliflower rice. Add a squeeze of lemon or sprinkle of cilantro if desired.

Notes

Nutrition (Estimated Per Serving – 4 Servings)

• Calories: ~500
• Net Carbs: ~10–12g
• Fiber: ~4–6g
• Total Fat: ~30–35g (mostly unsaturated)
• Protein: ~30–35g

Keyword Diabetes-friendly, low-carb